Scientifically Proven Health Benefits of Extra Virgin Olive Oil

Extra Virgin Olive Oil (EVOO) is a cornerstone of the Mediterranean diet and an important source of healthy fatty acids with tremendous health benefits. EVOO is good for you because it's rich in the monounsaturated fat oleic acid and potent plant-based antioxidants called polyphenols.

This article explores the many proven reasons why consuming EVOO is healthy, from heart protection to brain health.

Understanding Extra Virgin Olive Oil (EVOO)

EVOO is made from pressing the oil from fresh olives. It is considered the highest quality because it is:

• Cold-Pressed and Unrefined: It is extracted mechanically without high heat or chemical solvents, preserving its natural chemical composition.

• Nutrient-Rich: Unrefined EVOO contains the highest amounts of beneficial polyphenols (antioxidants) and other nutrients compared to pure or refined olive oils.

• Pure vs. Extra Virgin: Pure olive oil is a mixture of refined olive oil and a small amount of EVOO. Refining removes impurities using high temperatures or chemicals, which also strips away most of the healthy antioxidants and vitamins.

Is EVOO Good for Cooking?

Many studies confirm that high-quality EVOO is good for cooking and even light frying.

• Smoke Point: The smoke point of EVOO is around 191∘C (375∘F). Since the optimal temperature for frying is about 180∘C (365∘F), EVOO can be used without issue for most cooking methods.

• Antioxidant Protection: The high antioxidant content in EVOO actually protects the oil from excessive oxidation during heating, making it more stable than many other oils.

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Key Health Benefits of Extra Virgin Olive Oil

EVOO's health benefits stem primarily from its oleic acid content and its high concentration of polyphenols.

1. Promotes Good Cardiovascular Health

Consuming EVOO daily helps keep your heart healthy and reduces the risk of stroke and heart disease.

• Lowers Blood Pressure: Regular intake, often $60\text{ g}$ daily in studies, helps reduce systolic blood pressure due to its polyphenol content.

• Reduces Heart Attack Risk: Studies show that consuming EVOO daily reduces the risk of coronary heart disease.

• Improves Cholesterol: EVOO is linked to lowering "bad" LDL cholesterol and increasing "good" HDL cholesterol. It also helps reduce inflammation and plaque buildup in the arteries, lessening the risk of atherosclerosis.

• Reduces Stroke Risk: The oleic acid content is associated with a lower incidence of stroke.

2. Powerful Anti-Inflammatory Properties

Chronic inflammation is linked to many serious diseases, but compounds in EVOO can help.

• Oleocanthal: This compound in olive oil acts similarly to anti-inflammatory pain medication, helping to reduce inflammation throughout the body.

• Chronic Diseases: EVOO consumption may help manage symptoms of inflammatory diseases such as rheumatoid arthritis, psoriasis, inflammatory bowel disease, and lupus.

3. Supports Cognitive and Brain Health

The antioxidants in EVOO are crucial for brain function and protection.

• Prevents Age-Related Disorders: Research, particularly on mice models, suggests that components like oleuropein aglycone can improve cognitive performance and protect the brain against the effects of Alzheimer’s disease and age-related cognitive decline.

• Boosts Antioxidants: EVOO intake can increase levels of glutathione, one of the body's most important antioxidants, which improves learning potential and lowers memory deficits.

4. Aids in Weight Management

Despite being high in calories (like all fats), consuming healthy EVOO can aid in weight loss efforts.

• Clinical trials show that supplementing a diet with olive oil can be more effective for weight loss than a low-fat diet, helping to reduce body fat and waist circumference.

5. Other Proven Benefits

• Antibacterial Properties: EVOO can help protect against infection from food-borne pathogens like Salmonella and Listeria. It may also have an antibacterial effect on Helicobacter pylori, which can cause peptic ulcers.

• Diabetes Management: Compounds like oleuropein help the body secrete more insulin and may prevent the onset of type 2 diabetes.

• Bone Health: Regular consumption of EVOO can help prevent osteoporosis and brittle bones by reducing bone density loss, especially in older and postmenopausal women.

• Digestive Relief: Drinking a tablespoon of olive oil in the morning or before bed can act as a gentle stool softener to relieve constipation.

• Skin and Hair Health: The fatty acids and antioxidants protect the skin from DNA damage and photoaging. EVOO is also used externally as a moisturizer and a remedy for dry hair and scalp conditions like dandruff.

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How Much Olive Oil to Consume Daily

Most studies promoting significant health benefits suggest taking 2 tablespoons ($28\text{ g}$) of EVOO per day to help treat high cholesterol and lower blood pressure. To significantly lower the risk of coronary heart disease, doses between 3 and 4 tablespoons have been recommended.

Simple ways to incorporate it:

• Drizzle over salads, roasted vegetables, or whole grains.

• Use as a dip for bread (in place of butter).

• Add to your morning yogurt, mashed potatoes, or toast.

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Is Olive Oil Bad for You?

Olive oil is an extremely healthy oil. The main consideration is its high caloric density, meaning it should be used to replace less healthy fats (like butter or margarine), not simply added to the diet. Additionally, discard olive oil if it has an "off" or musty smell, as rancid oil loses much of its antioxidant benefit.